The Best Way To Take Vitamins And Supplements Each Day

A Balanced Diet Is Key

First, remember that while supplements can be beneficial in certain situations, they should not be a substitute for a balanced and nutritious diet. Aim to get most of your essential vitamins and minerals from the foods you eat, like oranges, broccoli, cabbage, spinach, and more.

What Order Should I Take My Vitamins?

Multivitamins 

Typically, multivitamins are best absorbed when consumed alongside a meal. They can be taken during breakfast, lunch, or dinner, however, it's advisable to refrain from taking them on an empty stomach to avoid potential stomach discomfort.

Vitamins A, D, E, and K 

Fat-soluble vitamins like vitamins A, D, E, and K absorb in the body the best when taken with food. It is recommended to take fat-soluble vitamins in supplement form sparingly and to check with your nutritionist for any deficiency you currently have because taking vitamin supplements with too high of a dose of vitamins A, D, E, and K can lead to toxicity.

According to Healthline, you don't generally need to take vitamins A, K, and E in supplement form as it is usually derived naturally through diet. However, due to vitamin D deficiency (especially in Black women), a vitamin D supplement typically comes highly recommended by experts. Healthy fats like nuts and avocados are great to pair with when taking these since fat-soluble vitamins need fat in order to absorb properly.

Iron

Taking iron midmorning or midafternoon is highly recommended. It’s best absorbed on an empty stomach or in between meals with fruit juice rich in vitamin C, like orange juice, as it can enhance absorption in the body.

Vitamin C and the B’s

Water-soluble vitamins like vitamin C and the B's (B1, B2, B3, B5, B7, B9, and B12), are best absorbed with or without food. Because our body does not store water-soluble vitamins, we need them daily. In the case of B12, it’s found to be most effective when taken with meals.

However, be careful not to mix vitamins C and B-12 as it can reduce the absorption. To avoid a vitamin B-12 deficiency, allow at least two hours between taking a vitamin C supplement and a vitamin B-12 supplement.

Magnesium Glycinate 

Because of the calming effects that this mineral has on the body, it’s best to take magnesium glycinate late in the afternoon or at dinner time, and can be taken with or without food.

Zinc and Calcium

Take these minerals with food but at different meals. Consuming these together can reduce the absorption of both minerals. Additionally, avoid taking zinc and calcium with multivitamins, as that can also interfere with absorption.

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